Tag Archives: joint pain

Good Morning?

The world is awake. I can hear bird song and traffic.

The pain starts in the pit of my stomach, churning and rolling before weaving through my limbs like a heavy, lumpen weight and collecting in my hands and feet.

There are things to do, places to go. “Get up!” shouts my brain. “F off,” grumbles my body.

Advertisements

Back to the Drawing Board

thUHLPJPFQ

I’m just coming out of a major flare-up. It completely floored me, leaving me in bed and unable to function for 3 days. It felt like an elephant was sitting on my hips, a rat was gnawing it’s way out of my head, a hot spring was bubbling in my belly and someone was hitting the bottom of my feet with the back of a cricket bat. My temperature regulation was all to pot so I alternated between being very cold and shivery and overheating and pouring with sweat. No vomiting though! A major breakthrough (I say hopefully) and relief.

I haven’t had a flare since late October last year and had been feeling pretty pleased with myself! Ha – serves me right for being smug. I have been seeing a gastroenterologist recently in an attempt to get to the bottom of why I’ve been suffering from bouts of vomiting (and corresponding headaches) every three to four weeks. (So going almost 10 weeks without a flare has been a great relief!) I’ve lost almost 2 stone, which has been nice – but it has been an extreme way to do it. Long story short, after lots of investigations involving cameras, scans, needles and sample containers it was decided (by the gastroenterologist) that I was suffering from migraines and needed to take migraine and anti-sickness medication, and to see a dietician about going on an exclusion diet in order to find out what the triggers were.

My GP prescribed the medication but could not refer me to a dietician as our CCG doesn’t fund this type of referral. So, with some advice from my GP (“don’t exclude too much at once as it will make it difficult to stick to”) I tried my own version of an exclusion diet. The internet gave me some ideas about foods that might cause my migraines so I decided to exclude cheese, chocolate, alcohol, citrus fruits, eggs and mustard from my diet for three weeks before, slowly, introducing them back, one at a time. It didn’t take me long to feel better, and to be honest after about two weeks I forgot I wasn’t eating cheese and had some! I love cheese.

The bottom line is that mustard makes me feel very ill! One of the reasons I had suspected cheese might be a culprit was because after eating cheese scones (my go to treat for afternoon tea!) or meals with a cheesy sauce I would often be ill. Turns out it’s not the cheese but the mustard added to enhance the cheesy flavour.

Most people have been a tad incredulous when I’ve told them. “Do you eat a lot of mustard?” has been the common enquiry. Well, yes I do – did! I use it in my cooking as a flavour enhancing ingredient. And it is in a huge number of common groceries – mayonnaise, most salad dressings, coleslaw, lots of supermarket deli salads, frozen fish, curry powders and pastes, ham, tartare sauce; to name a few.

Mustard is one of the common allergens that have to be highlighted under the European food labelling directive so it’s relatively easy to spot in the list of ingredients on food packaging – it appears in bold type. And I’ve banished mustard powder from my larder.

So if I’ve cut mustard out of my diet what has caused this latest flare? Well it could be one or a combination of several things.

1.       Overdoing things? It has been a very busy Christmas and New Year so I haven’t been pacing myself with my usual care. Also I have neglected my exercise routine – I’ve not been doing any strengthening/stretching exercise for several weeks and my daily walks have not been daily, and have been significantly shorter than normal.

2.       A reaction to the massage and reflexology session I’d had the day before my flare-up began?

3.       Dehydration? I didn’t drink very much water the day before. And I am always told to drink plenty after a massage.

4.       Something I ate? We ate out the night before the flare started. I was assured by the restaurant that they didn’t use mustard in their cooking but was it a hidden ingredient in something else they use? I visited a friend just before Christmas who had made soup. She hadn’t used mustard, however she had use some tikka masala paste and when we checked the ingredients in the paste we found mustard. So no soup for me. (And it smelt delicious!)  Or is this flare a reaction to another ingredient/spice?

5.       Nothing? It was just time for a flare.

My post-flare plan of action? Go back to the drawing board! I need to pace myself, restart my exercise regime – gently and build back up to pre-Christmas levels – continue to monitor what I eat and how it makes me feel, and stay hydrated. Wish me luck.

Time to Reflect…

20150921_212818882_iOS

“Look after the senses and the sounds will look after themselves” from Alice’s Adventures in Wonderland by Lewis Carroll.

I’m struggling a bit at the moment if I’m really honest.
My pain and fatigue levels have gradually increased as the days have got shorter and the weather has become colder and wetter. I am finding it difficult to get out of bed each morning and to get going each day so I don’t feel that I’m making the most of my day.

It is time to take stock. When I’m feeling well I find it very easy to believe that the fibro has disappeared and the HMS doesn’t affect me so I don’t need to employ the self-care strategies that have helped me to feel so well.

So I am revisiting the notes I made at my Clinical Psychologist appointments, starting with the first appointment.

My first visit to the psychologist, Emma, was a revelation. I had waited 9 months to see her, but it was well worth the wait. She listened with compassion and concern. She had heard similar stories before, many times, and I didn’t have to defend myself, I just explained.

Long story short we discussed what I did, on a daily basis, to deal with my pain and symptoms. We discussed how I felt about the pain and what I found worked to help relieve symptoms. No judgement.

I came out of the appointment feeling happier than I had felt in months (if not years) and with some homework to complete before my next appointment.

My homework was to accept that I suffer from HMS and fibromyalgia so treat myself with compassion (!) and to pace my activities (?!!). Emma explained that I had to imagine that my energy was stored in tank, a bit like a petrol tank of a car. Resting and being kind to myself add energy to the tank, being active would (obviously!) use energy. I was to try and keep my fuel tank over half full.

So rest was to be my new best friend! Having spent most of my life ignoring what my energy levels were telling me and using rest as a reward for finishing a task, or list of tasks, so keeping my tank near the empty mark this was going to take quite a mind shift to achieve.

I plotted my energy levels throughout each day for a week on a grid, recording my level as a score out of ten with ten being full of energy and 1 being no energy. At the end of the week I could see a pattern emerge. That pattern is still the same today. Low energy in the morning, dipping during the middle of the day and rising to the highest point towards the end of the afternoon. The pattern hasn’t changed, just at the moment the scores don’t rise much above 5! Low energy understandably means high fatigue levels, and at the moment also coincides with higher pain levels.

So my challenge this week is to accept that my pain and fatigue levels are high and to treat myself with compassion. Also to pace my activities. It is easy to try and cram too many tasks into a day and not to leave rest times in between. I know the times of day that my energy levels are likely to rise so, in theory, I can plan appropriate tasks for those times. In theory!!

Monday Morning Ritual

Medicine is a science of uncertainty and an art of probability – William Osler

IMG_0699

I have just sorted my medication for the week. It’s a job I do every Monday, putting the tablets I will take each day into my pill organiser. Using this system has two benefits. The first is that I can see when I am going to run out of a particular tablet and order my repeat prescription in good time. The second is that I can be sure that I have taken my tablets each day, an important consideration when brain fog descends! I have on several occasions got part way through the day and not remembered whether I’ve taken my tablets that morning or not. If I have taken them, but believe I haven’t, I could take more unnecessarily. Doing so once or twice probably wouldn’t be a problem physiologically, however it is wasteful, adds to my expense and can be a source of anxiety.

It also means that when I travel I don’t have to carry lots of bottles and packets, just one small(ish) organised box.

I take some medication prescribed by my doctor’s and I take some supplements that have been recommended by my doctors and/or fellow suffers.

This is what I take:

Prescribed by my GP and Rheumatologist – Iron, Vitamin D, Amitriptyline.

Supplements recommended by my doctors and/or fellow sufferers and my own research – magnesium, aspirin, vitamin B12, psyllium husk capsules.

I take paracetamol and ibuprofen as needed to combat pain from inflammation and injury.

I have found that this regime helps me to maintain my energy levels and to cope with the pain and fatigue. I have considered each medicine/supplement in more detail below.

NOTE: I take these medicines/supplements after discussion with my doctor. This regime is personalised to me and helps with my symptoms. Other people may have different symptoms and different reaction to these medicines.

Iron.
I’ve been prescribed iron on and off for most of my life. I took it for the first time as a teenager, then with each pregnancy and several other times in between. I went to my GP (family doctor) about 6 years ago as my hair was falling out, I felt tired and unwell (again). Blood was taken and tested. My thyroxine levels were fine (hair loss and tiredness are symptoms of impaired thyroid function) but my haemoglobin levels were on the low side of normal and my ferritin levels were very low. Ferritin is a protein that stores iron. Low levels are indicative of iron deficiency. I started on a course of iron tablets, and after several months my levels rose so I stopped taking them. A couple of years later I found myself in a similar predicament, ferritin levels were found to be very low again so iron tablets were prescribed. I’d never liked taking iron tablets. They can upset your stomach, make you constipated and turn your faeces black. Not pleasant!! So I have to admit to not taking them as regularly as I should but slowly my ferritin levels rose back to normal levels and with great relief I stopped taking the tablets. A little over two years ago, when my fatigue and pain levels reached an all-time low (or high!?) I went back to my doctor. My blood was checked and, yes, you’ve guessed it, my ferritin levels were low. Very, very low. I started back on the tablets.
My GP prescribes ferrous fumerate, which are kinder on the stomach than other forms. I now take them regularly and am now used to them! When I started taking them I took 1 325mg tablet 3 times a day with meals. My ferritin levels are now a healthy level, however going on our past experience my doctor and I agree that I should continue to take them to maintain my levels. I now take two a day, morning and night.

Vitamin D

My rheumatologist also took copious amounts of blood to test and found that I was also very deficient in vitamin D. He prescribed vitamin D3 capsules (800iu) which I take twice a day.

My GP tests my blood regularly to monitor my ferritin, Vitamin D levels and calcium levels. (Vitamin D supplements can increase the amount of calcium in your blood.)

Amitriptyline

My GP prescribed this for me when I was diagnosed with fibromyalgia by my rheumatologist. Amitriptyline is often prescribed for neuropathic pain. It was originally used as an antidepressant with doses of 150mg and above, however it’s not a very well tolerated drug at high doses so isn’t often prescribed as an anti-depressant now. Lower doses of amitriptyline however have been found to be effective in treating neuropathic pain. I started taking 10mg of amitriptyline and slowly built up to 30mg over a few weeks. The tablets haven’t really had any effect on my pain levels, but what they have done is help significantly with my “irritable” bowel and gut issues and my migraines. Amitriptyline is used to help in a wide variety of chronic illnesses including migraines, irritable bowel disease, overactive bladder, poor sleep and pelvic pain. I did wean myself off them at one point (I did it very slowly over about three months) but found that my gut and migraine symptoms returned after a week or so. I now take 10mg in the evening which is enough to keep my digestive tract working and reduce my migraine attacks significantly, without making me too sleepy.

Magnesium.

I take a magnesium tablet twice a day. This hasn’t been prescribed by my doctor but I have discussed it with him. Shortly after I was diagnosed with fibromyalgia I went to a talk given by Dr Kevin White (which I document here). I sat next to a very nice Doctor who mentioned that magnesium had a very beneficial effect on muscle cramps and pain. During my subsequent research I came across a publication health for medical professionals in the US which recommended prescribing 300mg magnesium twice a day to prevent migraines. I thought it was worth a try. I am convinced they help.

Aspirin.

About three years ago my GP suggested that I take 75mg aspirin a day as a way of preventing headaches and migraines. I’m not sure how much they helped with those issues but I’m still taking them. There has been a good deal of press coverage about the benefits of taking aspirin that I may as well carry on.

Vitamin B complex with B12.

Following a discussion, on one of the many hypermobility syndrome support groups on Facebook, about fatigue I decided to try taking a vitamin B complex supplement morning and night. I think they are helping, I’ve been taking them for about four months now and my energy levels have been reasonably good.

Psyllium husk.

I have been using psyllium husk for years to help with irritable bowel symptoms. My GP prescribed fibogel (ispaghula husk) sachets but I struggled to drink them and they caused stomach cramps. My research about IBS suggested that psyllium husk might be a better option. I take a psyllium husk tablet (from Holland and Barrett) with breakfast and supper. They are helpful. I notice a difference if I don’t take them for a few days.

I’ve looked at other supplements such as co-enzyme Q10, zinc and garlic. Vitamin C often comes up on forum discussions. However I don’t want to overload my body (or my purse) with supplements and, at the moment at least, I appear to have found a regime that works for me.

I would be very interested to hear about your medicine/supplement regime. What works for you and what doesn’t?

Make your bed.

bed

This definition from Ask.com Health’s Disease and Condition content rings true for me:

“Brain fog (also called fibro fog or cognitive dysfunction) is one of the most common complaints of people with fibromyalgia (FMS) and chronic fatigue syndrome (CFS or ME/CFS). For many, it can be severe and can have just as big an impact on their lives as pain or fatigue. In fact, some people say brain fog is more of a disability than their physical symptoms.”

Neither my hairdresser or reflexologist rely on me to remember appointments any more, both have my phone number and send me a text the day before, gently reminding me to turn up to my appointment! (to ESCAPE S means surround yourself with the right people!)

My brain fog is generally worse when I am in pain or when I am feeling rushed or anxious. Sensory overload can also make it worse, for example I often struggle to hold a conversation or to think if the radio is on or music is playing. I feel overwhelmed and unable to function properly.

Lately my strategy for overcoming the brain fog is to plan, in advance, what I want to achieve each day by writing a list.

I have always written lists. I love lists. Shopping lists, to-do lists, books I have read lists, Christmas card lists. In fact my love of lists is one of the (many) things about me that makes my husband laugh – uproariously! I am notorious for writing shopping lists, then leaving them at home when I go shopping!

In the past leaving the list at home was not an issue. The fact that I had written the list had often embedded the items into my brain and I would do my shopping quite successfully.

Recently however I have become very reliant on my lists. My son’s hospital appointment last week was not in my to-do list so we missed it! I even forgot to pick him up from the railway station one day, something I have done twice a week for nearly a year.

Years ago I started to write a list of 5 things I needed to do the following day. This was a technique recommended by Michael Heppell in one of his books about increasing productivity. Each night, before bed, you list 5 things you want to do or achieve the following day. It works very well and I used it consistently. I gradually stopped using it when I became ill as I was too exhausted to function at the end of the day, never mind plan tomorrow.

I started to use it again a month or so ago to help me to take back some control of my days, which would otherwise drift past with me sitting on the sofa playing solitaire, or sleeping.

It took a bit of practise to make my lists balanced and manageable. One of the early ones went like this:

Walk dogs, Vacuum downstairs, Do weekly shopping, Clean bathrooms, Do the Laundry.

By the time I had walked the dogs and got the vacuum cleaner out of the cupboard (never mind plug it in or switch it on!!) I was exhausted. This list left no room for pacing myself by breaking the tasks down into small chunks.  NOT good practise for an FM sufferer.

Well with a bit of tweaking, and keeping pacing in mind I managed to make achievable lists, which helped me to feel better about myself and my days.

I recently came across Michele Connolly’s Blog post entitled 10 Things To Do Every Day: A Prescription For Happiness And Personal Organization on her Get Organized Wizard website.

She suggests a daily check-list of simple and achievable things that “will help you feel as though you’re hanging in there and doing okay.”

Number 1 is – make your bed!

I love this one. Even if it is just straightening the duvet and putting the pillows straight, or getting your partner to make the bed, it signals that you are up and ready to meet the day. And when you go to bed at night it is much nicer to get into a made bed – helps with good sleep hygiene too!

Number 2 – Deal with the urgent.

This is stuff like school notices and replies, bills, ordering prescriptions etc. Often quite simple things that if you put off can become big problems. My urgent today was to take my son to his appointment – the rearranged one that we’d missed last week!

Number 3 – Get some exercise.

This is so very important when managing fibromyalgia to prevent muscle wasting, maintain general fitness and improve stamina. I try to walk my dogs every day; the distance depends on how I feel and what else I have on. Today I managed a 10 minute amble to a big field that they could run around. Yesterday I managed much further. Pace yourself!

Number 4 – Have something to look forward to.

This is so important, and completely missing from my Five Things to-do list! Give yourself a daily treat. It could be your favourite TV programme, a long leisurely bath or reading your favourite magazine. The reason that I think it is so important is that it gives you permission to be kind to yourself. I always felt guilty about sitting on the sofa playing solitaire. It is my coping mechanism, my way of opting out I suppose. Now I can plan it into my day and not feel guilty. (I limit the number of games).

Something else I look forward to, without any guilt now, is sitting down to watch Blue Bloods with my youngest son when he comes in from school. An accompanying cup of tea is essential.

Number 5 – Eat vegetables!

Good nutrition through a balanced diet is essential for everyone.

Number 6 – Do something nice for someone else.

When we feel ill we feel miserable and can often become quite self-absorbed. Thinking of and doing something nice for someone else is a lovely way to inject some positive energy into our life. It doesn’t have to be onerous or time consuming. Saying thank you, paying a compliment or offering encouragement are often enough. My son is doing an assignment for his University course today. I took him a cup of tea and some chocolate earlier. I got a big smile and a hug for my trouble.

Number 7 – Achieve something productive or meaningful.

This is where I put ONE of things that would have gone on my 5 Things To-Do list. Yesterday’s was vacuum and dust the sitting room; quite a strenuous activity. Today’s productive item is to write a blog post! I am being productive now, sitting on the sofa in my clean and tidy sitting room.

Number 8 – Tidy up at night.

I am not going to lie; I am not very good at this! When you are tired the last thing you want to do is tidy up. Get everyone in the family involved in this one. Making sure that dirty cups etc are put in the kitchen makes such a difference when you come down in the morning. Ask my husband, he’s always first down in the morning!

Number 9 – Feel Grateful.

Don’t all yell at me at once! Feeling grateful can be very difficult when your limbs and muscles hurt, your head is pounding and you haven’t got the energy to lift your head off the pillow, believe me I know! However happiness research has shown that counting blessings has a big impact on our happiness. The receptionist at the hospital today went out of her way to make next week’s appointment fit in with our schedule and she smiled and chatted. We expressed our gratitude. She smiled all the more and it lifted our spirits.

Other things I focus on are my family, my friends and my dogs – my “heat therapy”, who needs a wheat-bag for their legs when they have a dog curled up next to them?

And finally Number 10 – write a list for tomorrow.

The things you need to do and to remember. Fish them out of the fog and put them onto paper for safe keeping. You may sleep better if they are not swimming around in your brain!

I really like this check-list. I like the fact that it allows me to be kind to myself and reminds me that despite how I bad I may feel I have people and things in my life for which I am very grateful. But best of all -it is a list, and I love lists! They help to fuel my belief that I am in control. Though I may be delusional!?!

E is for educating yourself.

I was diagnosed with hyper mobile joints over 18 years ago but all I was told at the time was that it could cause joint pain. I was diagnosed with Hyper Mobility Syndrome (HMS) and fibromyalgia three weeks ago, following a prolonged period of chronic pain, severe fatigue,  poor memory and problems with word retrieval. Then four days ago I received a letter from my rheumatologist to say that I also have a vitamin D deficiency. Interestingly FM, HMS and Vitamin D deficiency cause very similar symptoms! – Chronic pain in joints and muscles, fatigue and cognitive dysfunction.  So there are three possible causes for my predicament!

I have found the following sites very useful in my initial research – NHS  and Arthritis Care. Both give a comprehensive list of Fibromyalgia symptoms and outline the ways in which it is treated.

Similarly the NHS site about Joint Hyper Mobility Syndrome is a good place to start any research about HMS.

For vitamin D deficiency you could start with the patient.co.uk  website.

At present I am finding the chronic fatigue the most troubling symptom. I have been struggling to get to sleep at night, despite feeling exhausted, and even though (when I eventually drop off) I sleep for eight or nine hours I never feel refreshed when I wake.  Dr White’s talk at the fibromyalgia awareness event last week gave me a clue as to why this is happening.

Researchers have found that patients who suffer from fibromyalgia often suffer from disrupted sleep, particularly phase 4 sleep – the deep restorative part of the sleep cycle. In fact the NHS site states that it is possible that disturbed sleep patterns could actually be a cause of fibromyalgia!

Sleep occurs in cycles, each cycle consists of 5 stages and lasts about 90 minutes. Phase 1 is the transition between waking and sleep. It lasts about 5 minutes. Phase 2 is light sleep. This lasts between 10 and 25 minutes. Phase 3 and 4 are the periods of deep sleep. Brain waves are slow and blood is directed away from the brain to the muscles. REM sleep is the last phase of the cycle – rapid eye movement sleep (when we dream).

Deep sleep stimulates the production of Growth Hormone (GH), which plays an important role in repairing and keeping muscles healthy, improving bone density. It affects how our bodies store fat and is needed for normal brain function. Disrupted deep sleep leads to disrupted GH secretion. Some practitioners suggest that this lack of GH could be a contributing factor in producing the pain and fatigue of fibromyalgia. Disrupted sleep also means that fibromyalgia sufferers do not feel refreshed when they wake up and struggle to get up each morning.

A is for accept responsibility for your own health so I am currently trying to improve my sleep. There is lots of advice on the internet on good sleep hygiene. The University of Maryland Sleep Disorder Centre has some good advice.

Improving my sleep hygiene alone didn’t really make any difference so I downloaded a couple of free apps – Deep Sleep (Darren Marks) and Relax Melodies Seasons (Ipnos Soft) – and for the last fortnight I have been using them to help me sleep. I find falling asleep very easy now and enjoy using the apps. I am also waking up feeling marginally more refreshed.

HelpGuide.org has lots of information about sleep and sleep cycles. They suggest that you set a wake up time that is a multiple of 90 minutes (the length of an average sleep cycle) to avoid waking up in the middle of the deep sleep phase as waking up at the end of a cycle when your body and brain are nearer wakefulness may make you feel more refreshed. I am going to try it tonight! I am aiming for 7and a half hours sleep. It would be lovely to think that I could wake up feeling refreshed tomorrow. I am thinking positively J

I have been given a name for my pain!

New Image

I have recently been diagnosed with Fibromyalgia. I also have Joint Hypermobility Syndrome. Despite the fact that the diagnosis was given to me by a Consultant Rheumatologist, following a referral from my GP (who suspected I had fibromyalgia), I have been told that there is very little they can do for me. In fact, from my first cursory glance at the media and literature I got the distinct impression that my symptoms – the muscle and joint pain, severe headaches, balance issues, poor memory and impaired thinking – were all “in my head”.

Luckily I stumbled across the FibromyalgiaAssociationUK website  which inspired me to believe that it IS possible to manage this disease and convinced me that I needed to take personal control of the management process.

This blog is to be my record of discovery – about what fibromylagia (shortened to fibro or FM) is, possible ways in which it can be managed and which “treatments” help me. It is my way of remaining positive and active and taking control.